Sidebar Posts

Magnesium in food, what can you eat?

Magnesium is an important mineral that is found throughout our bodies. Among other things, it is important for the strength of bones and for the proper functioning of our muscles and joints.

Fortunately, magnesium is very common in food, so we can consume it enough with a versatile diet.

Are you now curious which products contain a lot of magnesium and what you could eat to increase your magnesium consumption? Then read on quickly and study the list of magnesium in food. This way you always keep your shopping list up-to-date.

Magnesium in food
Image Source:

Importance of magnesium in the diet

Magnesium is therefore very important for your muscles and joints as well as for your bones. A magnesium deficiency can therefore have unpleasant consequences for your body. For example, do you sometimes have spasms in your muscles? This is a known cause of magnesium deficiency. This is of course not a serious consequence, but it can therefore be an indication that you are not consuming enough magnesium-rich food.

In addition, the importance of magnesium in the food we consume goes much further than just bones, muscles, and joints. Magnesium is essential to provide the cells in our body with energy and a huge number of enzymes in our body depend on the presence of magnesium. It is therefore extremely important to consume sufficient magnesium and if this is not possible, supplement it with supplementation.

Is a surplus of magnesium in food possible?

Magnesium is found in many foods that we consume every day. Examples include grain products, vegetables, and dairy products. Yet a surplus of magnesium almost never occurs in people who simply eat a varied diet. This is partly because your body can never absorb the full amount of magnesium in food. For some products, the absorption is even as low as 20%.

A surplus therefore hardly ever occurs, but can still occur if you opt for supplementation, for example. If you already get enough magnesium through the food you consume, supplementation with this mineral is therefore unnecessary. In some cases, people still opt for this, but this will have little to no positive effect if there is no shortage.

How much magnesium per day?

In 2018, the Health Council published guidelines for the intake of minerals such as magnesium. From this, we can conclude that an adult man from the age of 18 should consume about 350mg of magnesium daily. An adult woman from 18 years of age needs slightly less, namely 300mg magnesium.

Magnesium in food: a list

Now that we know some more background information about the mineral magnesium, it's time for a list of magnesium-rich foods. Fortunately, magnesium in food is very common, so you can eat versatile and tasty if you want to pay attention to this. Use the list of 12 products below for inspiration to complete your shopping list if you would like to consume a little more magnesium.


Seeds are extremely rich in magnesium. Think of hemp seed, sesame seed, poppy seed, linseed, chia seed, but also pumpkin and sunflower seeds. For some seeds, the amount of magnesium can be as high as around 350 milligrams of magnesium per 100 grams of seeds. That is already equivalent to the recommended daily allowance of 300mg – 350mg. So be sure to add a small handful (about 25 grams) of seeds to your yogurt or smoothie.


Legumes not only contain a lot of fiber, but they are also an excellent addition to the magnesium in the food list. Per 100 grams of the white bean contains about 101 milligrams of magnesium. Kidney beans contain even more, namely 140 milligrams of magnesium per 100 grams. Lentils and lima beans contain slightly less magnesium, but this is still on the high side compared to many other foods.


Spinach is not only a very tasty vegetable, but it also contains a nice amount of magnesium. There are also other vegetables that contain a fair amount of magnesium, such as kale, endive, and broccoli. It contains about 87 milligrams of magnesium per 100 grams of uncooked spinach. This amounts to about 25 to 29% of the minimum daily recommended amount.


Avocado is not only delicious and healthy, but it also contains a lot of healthy fats and a reasonable amount of magnesium. You can expect about 29 milligrams of magnesium per 100 grams of avocado. So feel free to add some avocado to your egg or just on bread. Note that it is also rich in fats and therefore contains a lot of calories. If you want to watch your calories, it may not be the most ideal fruit to eat.


The banana is best known within the world of fruit for being rich in potassium. What many people don't know, however, is that jobs also contain a reasonable amount of magnesium. 100 grams of banana contains about 27 milligrams of magnesium. On average, however, a banana is larger and can best approach 165 grams in weight. This means that an average-sized banana contains about 45 milligrams of magnesium. Bananas should therefore not be missing from a versatile list of magnesium in food.


Delicious taste, rich in healthy fats, packed with protein and high magnesium content. Almonds are indispensable when it comes to magnesium in food. This type of nut is therefore extremely versatile and easy to add to a huge number of dishes. In addition, it is also nice to eat almonds right off the bat. Almonds contain about 270 milligrams of magnesium per 100 grams. A standard serving of nuts is around 40 grams, which equates to 108 milligrams of magnesium.

Brazil nuts

Brazil nuts are slightly less known than almonds or hazelnuts, for example, but they are not inferior to the rest in terms of nutritional value. 100 grams of this type of nut contains no less than 14 grams of protein and even 376 milligrams of magnesium. This amounts to 150 milligrams of magnesium per 40-gram serving. Brazil nuts are often used in nut mixes, but most supermarkets also sell these nuts in their own packaging.


Tuna is packed with proteins and is therefore perfect for anyone who wants to get some extra protein, provided you eat fish of course. In addition, tuna is also rich in magnesium, otherwise, it would of course not be on this list. 100 grams of tuna contains about 64 milligrams of magnesium. A standard can of tuna contains around 150 grams and is therefore good for almost 100 milligrams of magnesium.

Cocoa powder / dark chocolate

Cocoa powder is very bitter and may not taste good, but it does have the highest magnesium content of any of the products on this list. Of course, you don't have to throw in a tablespoon of cocoa powder, but dark chocolate also contains a lot of cocoa, for example. The purer the chocolate, the higher the cocoa content and therefore the higher the amount of magnesium. 100 grams of pure cocoa contains no less than 499 milligrams of magnesium.

Whole-wheat pasta

Magnesium in food is also found in many different types of pasta. Pasta is the perfect food if you want to eat some extra carbohydrates and therefore also fits in the list of magnesium-rich products. As an example, we take 100 grams of uncooked macaroni. This contains 120 milligrams of magnesium.


Quinoa is a product that is still gaining a lot of popularity. The seeds of the plant are consumed by us and contain a lot of magnesium in addition to a lot of protein and fiber. Uncooked quinoa contains about 130 milligrams of magnesium per 100 grams. An excellent amount of magnesium and a nice addition to the magnesium in the food list.

brown rice

The last product on the magnesium in the food list is brown rice. Brown rice is actually nothing more than white rice with the membrane still around it. However, the membrane contains various minerals and fibers, so it gives your rice a little bit extra. 100 grams of uncooked brown rice contains about 108 milligrams of magnesium. Brown rice becomes considerably heavier when you cook it so that 100 grams of uncooked rice can turn into about 250 grams of cooked brown rice.

Magnesium is therefore abundant in food

After reading the magnesium in the food list, you will probably understand why a deficiency does not occur very quickly. A huge number of products contain magnesium so that you can achieve the recommended daily amount with a versatile diet.

Do you doubt whether you have a magnesium deficiency and do you not notice a difference by eating magnesium-rich products? Then an appointment with your doctor is made in no time.

We only use qualitative sources, such as scientific (meta) studies, to provide the most accurate and reliable advice possible. Although our articles are factually substantiated, we always recommend that you contact a doctor or specialist in case of complaints.
« Prev Post

Post a Comment